Tough Tier 1.2
Catalyst Athletics
Strength & Conditioning, Tactical, Weightlifting, Olympic Lifting, Tactical / MilitaryTough Tier 1.2 combines strength training, Olympic weightlifting, and conditioning work primarily based on odd-objects and “practical” abilities and movements in a range of durations and intensities.
This is training for life and for professions that demand a range of physical capabilities and capacity.
Programming is written by Tactical Games elite division and national championships competitor, Greg Everett.
Note: This program does NOT include coaching.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10
C
Chin-up
3 x 6 @ MAX, 90, 90 %
D
Rope Pull-up
1 x 30
Circuit
E
3 rounds (with PC/weight vest): - Prowler push x 100 m (heavy enough to be about jogging speed) - Overhead carry - farmer handle or barbell x 100 m - 100#+ - Sandbag side throw x 100 m - 75# (distances are total, e.g. 100 m = 50 m out and 50 m back)
Circuit
F
3 sets: A1. Hanging leg raise x max A2. DB chainsaw row x 15 A3. DB hammer curl x 25 A4. Weighted side plank x 20-30 sec
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each
C
Power Snatch + Hang Snatch (knee) + Overhead Squat
5 x 4 @ 70 %
D
Floating Snatch Pull on Riser
3 x 5 @ 85 %
E
Back Squat
4 x 5 @ 70 %
Circuit
F
5 rounds: - 50 m sandbag run (carry any way you want) - 50-75# - 5 sandbag overhead swing throws - 50-75#
Circuit
G
3 sets: A1. Ab rollout x max A2. KB/DB Sidebend x 10/side
Recovery
H
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit C
3 sets: A1. Side Plank Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
C
Run
Circuit
D
3 sets: A1. Copenhagen plank x max A2. Jack knife x max
Recovery
E
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit D
3 sets: A1. Dead bug - 3 x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press - 3 x 10
C
Push Press
5 x 5 @ 70 %
D
Press
8, 8, 8, MAX
Circuit
E
4 rounds in PC/Vest: - Assault bike x 20 cal - 1 rope climb (legless if possible) - Plate farmer carry x 30 m
Circuit
F
3 sets: A1. Hanging leg raise x max A2. KB cross chop x 10/side A2. Single-leg Good morning x 10/side
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit D
3 sets: A1. Dead bug - 3 x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press - 3 x 10
C
Power Clean + Hang Clean (knee) + Jerk
5 x 4 @ 70 %
D
Deadlift
10, 8, 6, 4, 2
Circuit
E
Every 2 minutes for 20 minutes (or until can't complete in time): - 2 Big Bag shoulders - 5 burpees - 5 pull-ups
Circuit
F
3 sets: A1. L-sit x max A2. Glute-ham raise (sub band hamstring curls) x 10-15 A3. KTE x max
Recovery
G
Post-Workout Stretching
60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Greg Everett
In over 15 years, he’s coached multiple weightlifting national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. After his competitive weightlifting career, he was an elite division competitor in the Tactical Games for 4 years.
